Big event coming up in November! Check it out here Warm up: 2 minutes on a thing / 12 kang squats / 12 Single leg RDL Back squat: Work up to a kinda heavy single. 2. Back squat: 1 set of max reps @ bodyweight or max reps @ bodyweight in 6 minutes (obviously youContinue reading “WOD Monday October 12th”
Tag Archives: sit up
WOD Wednesday August 26th
Warm up: Get ready to lift weights / Dynamic mobility / Empty bar work Every minute on the minute for 6 Minutes: Do 1 clean and add 1 front squat every minute. The last set should be 1 clean + 5 Front squats Rest 1 minute: Repeat with heavier weight Rest 1 minute: As manyContinue reading “WOD Wednesday August 26th”
WOD Monday August 17th
Warm up: Dynamic mobility / Empty bar work Every minute on the minute for 20 minutes: Odds: 1 Overhead squat Evens: 1 Power snatch 2. For time: 50, 40, 30, 20, 10 Pushups Sit ups 20 Calorie row or bike or 200 meter run before each set of pushups
WOD Thursday August 13th
Warm up: Leg swings / Butt kickers / Banded good mornings Super set x 4: Parallette Passthroughs x 12 Glute Ham raise x 12 2. As many rounds as possible in 10 Minutes of: 200 Meter row 20 Kettlebell swings 20 Sit ups
WOD Monday August 10th
Warm up: Plate raises / Band work / Empty barbell work Every minute on the minute for 20 minutes: Odds: 2 Overhead squats Evens: 2 Power snatches 2. For time: 50 Pushups 50 Sit ups 50 Air squats 500 Meter run
WOD Tuesday August 4th
Warm up: Pushups / Dips / Ring rows / Band work Accumulate as many bench press reps as possible in 5 minutes with 60% of your 1 rep max 2. Accumulate as many strict pullups as possible in 5 minutes 3. For time: 25 Glute ham sit ups 25 Wall balls 25 Sit ups 25Continue reading “WOD Tuesday August 4th”
WOD Thursday July 23rd
Warm up: Plate press x 15 / Ring row x 15 / Plank x 1 min Weighted Pullup: 5,5,3,3,1,1 2. For time: 40 Seated plate press 45 / 25 30 Bench sit ups 20 Toes to bar 10 Deficit Handstand pushups 20 Toes to bar 30 Bench sit ups 40 Plate presses
WOD Wednesday July 15th
“MANnie” 5 Power snatches @ 145 (each snatch is followed by 1 overhead lunge per leg) 50 Double unders 50 Sit ups 4 Power snatches @ 155 (each snatch is followed by 1 overhead lunge per leg) 40 Double unders 40 Sit ups 3 Power snatches @ 165 (each snatch is followed by 1 overheadContinue reading “WOD Wednesday July 15th”
WOD Monday June 29th
Warm up: 2 minutes on a thing / 1 minute squat hold / Kang squats / GHD sit ups Back squat: 5 x 2 @ 90% 2 . For Time: 80 Sit ups 80 Calorie Row 80 Mountain Climbers (Double Count)
WOD Tuesday June 16th
Warm up: ground to overhead with plate x 20 / pushups x 20 Push press + Jerk: 5 x 3 @ 85% (end each set of push presses with 1 jerk) 2. 10 rounds for time of: 5 Pushups 10 Sit ups 15 Air squats
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